I Lowered My Apolipoprotein B (ApoB) by 34% | No Insulin Resistance or Drugs

what's the thing that's most likely to kill  you? more men and women die of heart disease than of any other cause by far I'm Steve  Goldring, The Hormone Pharmacist it sort of goes without saying but I'll say it anyway .  .

. heart risk is absolutely something you need help from a qualified health care practitioner for  I'm not your physician and this video is only for education and information purposes you absolutely  must NOT take anything I say as medical advice all of us, me included, need to have our heart  risk evaluated by a qualified practitioner well we've been told for decades that we  need to watch out for one single thing in order to avoid a heart attack and that thing is  cholesterol of course your doctor's talked about your "bad cholesterol" or sometimes referred  to as LDL-cholesterol or LDL-C over the past few years though it's clear that the term "bad  cholesterol" is really a bad oversimplification there's another biomarker that's way better than  LDL cholesterol at predicting whether you'll get blocked arteries and eventually have a heart  attack or a stroke that biomarker is called Apolipoprotein B or ApoB for short your ApoB  level is a very good indicator of your heart disease risk the higher your ApoB the more likely  it is that your arteries are going to get clogged and it's going to cause a heart attack down  the line in the past 12 months I've been able to lower my ApoB that most important biomarker for  heart disease by 34% and I did NOT take any drugs in this video I'm going to cover 3  important aspects of reducing your risk for heart disease first I'll let you know  what specific steps I took to lower my ApoB 2nd I'll talk about how these steps fit in with  optimizing my hormones especially optimizing my insulin 3rd we'll talk about some ways that you  might be able to lower your heart Risk by applying some of the same principles that I use to sort  of chip away at my risks last June I asked my hormone optimization doctor to order an ApoB test  along with all my other labs ApoB tests aren't so commonly ordered by doctors so you may need to ask  for it specifically and it may not be covered on your insurance the cost I don't know something  like $45 to $110 - somewhere in that range the reference range for ApoB is listed as  desirable <90mg/dl, borderline high 90-99, high is 100-130, and very high is >130mg/dl well  my ApoB test came back at 161mg/dl I'm at very high risk for a heart attack a second doctor I see  up in Oregon told me he was also concerned about my heart risk I decided I was going to make some  changes and see if I could reduce my ApoB several drugs are effective at reducing ApoB statins are  probably the most common ApoB lowering drugs I'm not really sure if statins might cause me to go  into insulin resistance it doesn't happen with everybody on statins but it is a major concern  so for me statins seem to be out of the question the second set of drugs or medications that  lowers ApoB are called PCSK9 inhibitors they work but they're probably $500 a month so  PCSK9s seem to be out as well there are some other drugs that might help with ApoB levels but the  side effects versus effectiveness kind of weighing those out it just didn't seem all that appealing  to me I typed in "diet and heart risk" into Google almost every site that came up said something  about reducing your saturated fat and I've seen this recommendations about reducing  saturated fat to affect ApoB there are a lot of respected doctors and researchers that  say we should emphasize a "plant-based diet," avoiding meat and dairy and reducing saturated  fat - mainly to decrease our heart risk there are other well-respected doctors who  say the concerns about saturated fat are maybe overblown and they advocate  a high fat low carbohydrate diet some people even go so far as to say a carnivore  diet - all meat - is healthy all meat means a lot more saturated fat my main concern has been  avoiding too many carbohydrates especially the sugar and grains I'm trying to optimize my insulin  levels by maintaining a stable blood glucose level I decided to do an experiment though for about  8 months I limited my saturated fat I decreased grass-fed beef I didn't eliminate it but ate  it maybe once a month instead of 2 or 3 times a month I cut back on the charcuterie boards that we  like with all the salami and processed meats and prosciutto and cheese I substituted chicken breast  for chicken thighs and that has less saturated fat we ate more salmon even though we already eat it a  few times a week we cut back on the number of eggs we were eating every day a little less half and  half in my coffee in the morning I drizzled olive oil on vegetables instead of butter we added  a blueberry smoothie with whey protein to our breakfast every day at the same time I was making  some small changes to my dietary supplements I had been taking 2gm of fish oil capsules every  day those are a great source of healthy fats they're called omega-3 fatty acids but I doubled  those fish oil capsules to 4gm a day I added more fiber more nuts and I added some flaxmeal to those  smoothies I mentioned I added some berberine to my supplement list there's solid evidence that shows  berberine can help maintain steady blood glucose levels and help me avoid that insulin resistance  well I wasn't really convinced that diet changes alone would really make that much of a difference  in my ApoB but I was pretty consistent with them my level of daily exercise stayed roughly the  same as it had been in the last year or 2 I had my blood drawn in April of this year and that was  about 10 months after my last labs my ApoB showed a 106mg/dl I was shocked I had dropped my ApoB by  a whopping 34% my LDL cholesterol also went down from 173 to 126 that's 27% my fasting insulin,  blood glucose, and hemoglobin A1c - those are all indicators of insulin resistance -  those all stayed right about the same because insulin resistance is so common in men my  age and because it's such a huge risk factor for heart disease and even Alzheimer's the ultimate  goal of optimizing my blood glucose and my insulin levels is avoiding insulin resistance or saying it  another way "maintaining my insulin sensitivity"" my experiment turned out to be a surprising  success I was able to drop my ApoB and maintain my insulin sensitivity by making adjustments to  my diet alone well I'm not ready to eliminate saturated fat completely from my diet and because  every body responds differently to different ways of eating I'm not going to tell you that there's  one particular diet that you really need to stick to what I will suggest though are a few steps to  think about in reducing your overall health risks 1. you can reduce your saturated fat intake to  optimize your ApoB 2.

reduce your carbohydrates to try and optimize your insulin 3. increase fiber  with salads green leafy vegetables flax seed nuts 4.